Njira 5 Zotambasulira Gluteus Medius

Zamkati

• Kukuwotha
• Malingaliro ofunda
• 1. Kutambasula kwamiyendo yopingasa
• Malangizo
• Kusiyanasiyana
• 2. Z-khalani
• Langizo
• Kusiyanasiyana
• 3. Chithunzi 4 kutambasula
• Langizo
• Kusiyanasiyana
• 4. Kuyimirira mbali
• 5. Sambani ma glute anu
• Ubwino wama glutes
• Kutenga
• 3 Yoga Amatengera Chiuno Cholimba

Gluteus medius ndi minofu yosavuta kunyalanyazidwa. Kulimbana ndi minofu yayikulu ya gluteus maximus, ma medius amapanga gawo lakumtunda ndi mbali yakumutu kwanu.

Gluteus medius ndi minofu yomwe imayambitsa kutenga mwendo (kuusunthira kutali) ndi thupi lanu.

Kupatula nthawi yolumikizitsa minofu iyi kumabwera ndi maubwino ambiri, kuphatikiza kumasula m'chiuno cholimba.

Chiuno cholimba chimatha kuchepetsa kuyenda kwanu komanso kumabweretsa ululu wammbuyo.

Pogwiritsa ntchito ma gluteus medius omwe amatambasula kawiri ngati otsegulira mchiuno, mumakhala mukuwonetsa kukongola kwanu (ndi m'chiuno!) Chikondi china.

Kukuwotha

Ndikofunika kutentha minofu yanu musanatambasule, makamaka ngati ili yolimba. Gawo lotambasula limatha kufunsa minofu yanu yambiri, monga masewera olimbitsa thupi.

Mwinanso zingakhale zosavuta kuti mupite mwakuya kwina.

Malingaliro ofunda

Mutha kuchita nawo pang'ono kuwala kwa mtima mobwerezabwereza:

• kuthamanga
• kuyenda
• kulumpha jacks

Lingaliro lina ndikutambasula posachedwa mukasamba kapena kusamba kotentha.

Sibwino kutambasula pomwe minofu yanu "ili yozizira." Pakutentha koyamba, zimathandiza kupewa kuvulala kapena kupsyinjika.

1. Kutambasula kwamiyendo yopingasa

Yambani ndikutambasula kosavuta kuti zinthu ziziyenda bwino. Umu ndi momwe mungachitire:

1. Khalani pansi mutadutsa miyendo, phazi lanu lakumanzere litakulowetsani mu ntchafu yanu yakumanja. Mwendo wanu wakumanja ukadakhala patsogolo panu.
2. Mutatambasula manja anu, modekha khalani patsogolo pa miyendo yanu yopingasa.
3. Gwirani masekondi 30.
4. Bwerezani kutambasula ndi phazi lanu lakumanja litalowa mu ntchafu yanu ya kumanzere.

Malangizo

Ngati mukufuna kukulitsa kutambasula, tsitsani thupi lanu kumapazi anu kwambiri. Muthanso kutambasula manja anu patali.

Kuti kutambasula uku kukhale kosavuta pang'ono, musatsike mpaka pano. Kapena gwiritsani ntchito chipika kuti mupumule bwino manja anu.

Kusiyanasiyana

Kuti mutambasule bwino kwambiri, khalani miyendo yanu pagulugufe.

Izi zimaphatikizapo kukhala pansi ndi mapazi anu mutapanikizika palimodzi ndi mawondo anu kutseguka mbali zonse, ndi ntchafu zanu zakunja zikufikira pansi.

2. Z-khalani

Zofanana ndi Pigeon Pose, yomwe nthawi zambiri imalimbikitsidwa kuti igwiritsire ntchito gluteus medius, Z-sit imabweretsa zovuta zambiri zomwe anthu angakumane nazo ku Pigeon Pose, komabe ndimatsegulira bwino mchiuno.

Umu ndi momwe mungachitire:

1. Yambani pokhala pansi movutikira.
2. Bweretsani bondo lanu lakumanzere pamalo a digirii 90 patsogolo pa thupi lanu (momwe thupi lanu limalola).
3. Chitani chimodzimodzi ndi mwendo wanu wakumanja, kumbuyo kwa thupi lanu.
4. Mutha kukhala moyimirira pomwepo kapena kudalira mutu wanu kutsogolo kwanu.
5. Gwiritsani mawonekedwe kwa masekondi 30, kenako kubwereza mbali inayo.

Langizo

Pachifukwa ichi, gwiritsani ntchito mpweya wanu kuti musunthire kwambiri.

Kusiyanasiyana

Ngati mukumva bwino ndi njira ina yapamwamba kwambiri, mutha kusintha kupita ku Pigeon Pose.

3. Chithunzi 4 kutambasula

Pali kusiyanasiyana kwakanthawi kotambasula kumeneku, ndikupangitsa kuti izi ziziyenda bwino kwambiri minofu imeneyi. Umu ndi momwe mungachitire:

1. Yambani kukhala pamalo owongoka osalowerera msana.
2. Lembani mwendo wanu wamanzere kumanja kwanu. Pumulani dzanja limodzi pa bondo lanu ndi linalo pamwendo wanu.
3. Tsimikizirani torso yanu patsogolo pomwe ili yabwino.
4. Gwirani malowa mopumira 5.
5. Tulutsani mwendo wanu pamalo oyamba, ndikubwereza mbali inayo.

Langizo

Kumbukirani kumasula minofu yanu pamene mutambasula. Mwina simukudziwa kuti mukuwathamangitsa.

Kusiyanasiyana

Mutha kuchita izi mutakhala pansi (mutagona). Iyo ingakhale nthawi yabwino yogwiritsa ntchito lamba mozungulira mwendo wanu wopindika kapena wokweza kuti muthandizire kutambasula.

Muthanso kupanga mawonekedwe kukhala osavuta poyika phazi lanu pakhoma. Mukamachita izi, shimmy pitilizani bwino kukhoma momwe mungathere, mpaka mchiuno mwanu mutadutsa mawondo anu.

Ngati mukufuna kutsutsa malire anu, yesani kuyimirira. Bweretsani miyendo yanu pachizindikiro chachinayi, kenako ndikuti gwadani pansi ngati kuti mwakhala pampando wosaoneka.

4. Kuyimirira mbali

Kusunthaku kudzatambasulanso thupi lanu lakumwamba. Umu ndi momwe mungachitire:

1. Pogwiritsa ntchito khoma moyenera, imani mbali imodzi ya thupi lanu kukhoma.
2. Dutsani mwendo wanu kutali kwambiri ndi khoma kutsogolo kwa inayo.
3. Ikani dzanja limodzi pakhoma ndi linalo m'chiuno mwanu. Kenako tsamira thupi lako lakumtunda kutali ndi khoma, ndikukankhira m'chiuno mwako khoma.
4. Gwiritsani masekondi 20 mpaka 30, kenako kubwereza mbali inayo.

5. Sambani ma glute anu

Samalirani kukongola kwanu mwa kutikita minofu kapena kugwiritsa ntchito chowongolera thovu kusisita minofu m'derali.

Kuti muwongolere gluteus medius wanu ndi cholowa cha thovu, sinthanitsani thupi lanu lakumunsi pang'ono mbali ndi kumtunda kwa glute wanu mutakhala pa cholowa cha thovu.

Ngati mulibe chowongolera thovu, mutha kugwiritsa ntchito tenisi kapena lacrosse mpira.

Ubwino wama glutes

Kupeza nthawi yotambasula gluteus medius kungakuthandizeni kuchepetsa ululu wanu:

• kutsikira kumbuyo
• mchiuno
• mawondo

Pamene ma glutes sakutsegulidwa chifukwa chokhala osagwira ntchito kwa nthawi yayitali kapena kugwira ntchito mopitilira muyeso, madera ena atha kugwira ntchito ya glutes kuti akhazikitse m'chiuno.

Popeza chiuno cholimba chimatha kupangitsa kuti yoga ikhale yovuta, izi zikuthandizaninso pakuchita yoga.

Kutenga

Mumagwiritsa ntchito glutes anu pazinthu zokongola kwambiri: kuyenda, kuthamanga, ndi zina zambiri. Izi zitha kubweretsa zovuta m'chiuno.

Zotambalala izi zimathandizira kwambiri kuzizira kulikonse. Kuphatikiza pa kutambasula gluteus medius, amathandizanso kumasula m'chiuno cholimba. Izi zimapangitsa kuyenda bwino ndipo kumatha kuchepetsa kupweteka kwakumbuyo kosatha.

Zingathandizenso kupanga ma yoga ena kukhala osavuta.

Ingokumbukirani, musatambasule thupi lanu mofulumira kwambiri. Kuchita izi kungabweretse mavuto.

3 Yoga Amatengera Chiuno Cholimba